Have you missed me?!  It's been WAY too long since I've last posted a workout.

THE WAIT IS OVER!

Repeat after me...

BICEPTEMBER!

BICEPTEMBER!

BICEPTEMBER!

I love this name lol

This workout is a drop down bicep circuit of FIVE different movements for FOUR rounds.  The four rounds represent the four weeks of a month a la a play on the month of September (Biceptember.. get the pun? lol)

FIRST MOVEMENT

Supinated Bicep Curls (alternate arms each rep)

16 reps each arm = 32 combined reps

Personally, I used 30lb dumbbells for this because that's the heaviest I have, but use a whatever weight your level of strength dictates.

SECOND MOVEMENT

Static Arm Curls

16 reps each arm = 32 combined reps

Again, I used 20lb dumbbells because they're the 2nd heaviest ones I have.  Use whatever weight you deem fit. but don't be a sucker and do light weights just because it's easier.

THIRD MOVEMENT

Hammer Curls

32 reps each arm = 64 combined reps

I used 15lb dumbbells because that was next in my arsenal.  This is the part of the workout to begins to become tedious on the mind.  The weight felt light up until rep 20 something, then the fatigue set in and the will had to take over.

FOURTH MOVEMENT

Wide Curls

32 reps each arm = 64 combined reps

I used 10lb dumbbells because that's all I had, but peep how we upped the reps as we lighten the weights.  This is letting the muscles know we're not going out like punks and we WILL still command growth and performance.

FIFTH MOVEMENT

Olympic Bar Curls

32 reps

A standard Olympic bar is 45lbs.  I probably could've gone heavier, but I thoroughly enjoy doing as many reps as possible with a substantial amount of weight in relation to my strength.  I rarely train biceps, but that changed TODAY.  This the honey portion of the workout because your biceps are already super pumped up, fatigued and if you stopped at the fourth movement, you'd have a complete workout as is.  We're going back up in weight a little as well, so this is an awesome gut check and manhood booster, if you can push yourself to finish this last move.  Your arms probably feel like jelly, but will lifts weights not muscles.

Last but not least, the BEST part about this workout is that you have THREE more rounds of the exact same weights and reps.  ENJOY!!!  I KNOW I DID!!!

Flexafornia™

Remaining weak is not an option.
— 13Clarity™

LIFE IS MOVEMENT.

CLEAR BODY. CLEAR MIND. CLEAR SOUL.

CLARITY DAILY®

 
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*DISCLAIMER* You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program.  We are not liable for any injuries that may occur from following any of our workout routines, nor are we liable for any guarantee of results from performing any of our workout routines.  You are solely responsible for your health, safety and well being.  Lift at your own risk.

 
 

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